Target Heart Rate Calculator

Calculate your optimal heart rate zones for different types of exercise and fitness goals. Find your fat-burning zone, cardio zone, and maximum heart rate.

Heart Rate Calculator

Age (years)

Resting Heart Rate (optional)

Fitness Level

Gender

Male Female

Your Heart Rate Zones

Maximum Heart Rate

0 BPM

The highest heart rate you should reach during exercise

Zone 1: Recovery

50-60%

0-0 BPM

Active recovery, warm-up, cool-down

Zone 2: Fat Burning

60-70%

0-0 BPM

Optimal for fat burning and endurance

Zone 3: Aerobic

70-80%

0-0 BPM

Cardiovascular fitness improvement

Zone 4: Anaerobic

80-90%

0-0 BPM

High-intensity training, lactate threshold

Zone 5: Maximum Effort

90-100%

0-0 BPM

Maximum effort, sprint intervals, very short duration

Recommended Training Distribution

Zone 1-2

80% of training

Zone 3

10% of training

Zone 4-5

10% of training

Enter your age to calculate your target heart rate zones

How to Use the Target Heart Rate Calculator

Step-by-Step Instructions

Enter your age (required for maximum heart rate calculation)
Add your resting heart rate if known (optional but more accurate)
Select your current fitness level
Choose your gender for more precise calculations
Click "Calculate Heart Rate Zones" to see your results
Use the zones to guide your workout intensity

How to Measure Your Heart Rate

Use a fitness tracker or heart rate monitor for real-time data
Check your pulse at your wrist or neck for 15 seconds, multiply by 4
Use smartphone apps with camera-based heart rate detection
Many gym machines display heart rate when you grip the sensors
For resting heart rate, measure first thing in the morning

Training Zone Guide

Recovery Zone (50-60%)

Very light intensity, comfortable conversation pace

• Active recovery days
• Warm-up and cool-down
• Walking or light cycling
• Helps with recovery

Fat Burning Zone (60-70%)

Light to moderate intensity, can still talk easily

• Optimal for fat burning
• Long, steady workouts
• Base endurance building
• Most training time here

Aerobic Zone (70-80%)

Moderate to vigorous, talking becomes difficult

• Improves cardiovascular fitness
• Increases aerobic capacity
• Tempo runs and rides
• Sustainable for 20-60 minutes

Anaerobic Zone (80-90%)

Hard intensity, can only speak a few words

• Lactate threshold training
• Improves speed and power
• Interval training
• Sustainable for 2-10 minutes

Maximum Zone (90-100%)

Very hard, cannot speak

• Maximum effort
• Sprint intervals
• Neuromuscular power
• 30 seconds to 2 minutes max

About This Heart Rate Calculator

Our target heart rate calculator uses scientifically-backed formulas to determine your optimal training zones. The calculator employs both the basic age-based formula (220 - age) and the more accurate Karvonen method when resting heart rate is provided.

Heart rate training zones help you exercise at the right intensity for your fitness goals, whether you want to burn fat, improve endurance, or increase performance. Training in different zones provides different physiological benefits.

Important Notes

• These are estimates - individual variations exist
• Consult a doctor before starting intense exercise programs
• Heart rate can be affected by medications, caffeine, and stress
• Use perceived exertion alongside heart rate for best results